Advance Workout


This is a versatile exercise that targets your quads, hamstrings, and glutes throughout your lower body. You can begin with half squats and then gradually add difficulty so that your last few repetitions are full squats.


It reduces the stress on our spine and gives us a straight, well aligned body while walking, standing and sitting. The plank position engages all muscles from your neck, shoulder and back up to your pelvis, thighs and legs. Gradually, this results in a strong posture giving you the confidence to walk tall and proper.

Side Lunge

Lateral lunges develop balance, stability, and strength. They work your inner and outer thighs and may even help to reduce the appearance of cellulite. Side lunges train your body to move side to side, which is a nice change from your body's normal forward or twisting movements.


Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.


Triceps stretches improve flexibility, lengthen muscles, and increase range of motion. Plus, they can help to prevent tight muscles, loosen connective tissue, and boost circulation, all while using no or minimal equipment. If you wish to focus on building strength, incorporate some triceps exercises.

Pelvic Lift

Performing this exercise routinely can strengthen glutes, abs, and lower back muscles. As a result, doctors may recommend pelvic lifts to reduce lower back pain, improve posture, and improve bladder control.